Thursday, July 19th

Deload Week

Plyo Pushups 12-12-12

(Hands between plates, pushup off ground, pushup off plates =2 reps)

DB Rows 12-12-12

then,

400M Run

30 Ring Pushups

30 Ring Rows

30 Situps

400M Run

20 Ring Pushups

20 Ring Rows

20 Situps

400M Run

10 Ring Pushups

10 Ring Rows

10 Situps

for time.

*compare to 6/20/17

Wednesday, July 18th

Deload Week starts today

DB Jump Squats 12-12-12

Single Leg RDL 6-6-6/leg

then,

21-15-9 reps each of:

DB Step Ups, 24/20″ (25/15’s, RX+=35/25’s, per leg)

Toes thru Rings

Squats Holding Plate (45/25)

Burpees Onto Plate (45/25)

for time.

*compare to 8/21/17

Tuesday, July 17th

Push Press 4-4-4-4 to a 4RM

Straight Arm Pulldowns 8-8-8-8

then,

Three 2:00 Rounds of:

15/12 Calorie Row (RX+=20/15 Calorie)

Max Reps S2OH (95/65)

rest 1:00 then,

Three 2:00 Rounds of:

15 Box Jump Overs, 24/20″ (RX+=20 reps)

Max Reps KBS’s (53/35#)

Score = Total Reps of S2OH & KBS

 

*Bonus WOD*

5-Clapping Pushups

10-V Ups

Tuesday, July 10th

Shoulder Press 4-4-4-4 to a 4RM

Pendlay Rows 4-4-4-4 to a 4RM

then,

Buy In: 50ft HS Walk (scale to 100ft Bear Crawl)

5 Rounds of:

5-HSPU’s

7-Ring Dips

9-L Pullups

11-Back Extensions

Cash Out: 50ft HS Walk (scale to 100ft Bear Crawl)